Snacking Do’s And Don’ts!

Now keep in mind snacking and having a snack are different. Snacking means you grab something on the fly because you are peckish, bored or craving sugar. Having a snack is just a smaller meal to give you satiety so you don’t eat too much for your lunch or dinner. It also helps you get in the calories needed without eating junk food or too much in one meal.

Clients are always asking me “Can you give me some healthy snack ideas?”. Thing is all you need to do is think of a snack as a mini meal. So use the same principles in your snacks as you do in your meals. Here are some do’s and don’ts to help you stop snacking but to make sure you have a snack!

Do Eat Small Amounts Of Protein

Don’t Assume Having Nuts Or A Bean Salad Is Enough

They are not complete proteins. Combine nuts with a grain or vegetable and have a hard-boiled egg with your bean salad.

~ Snack Examples

Celery with almond butter.

Chopped raw veggies with raw almonds, cashews or walnuts.

Slice a hard-boiled egg over top of a small bean salad.

Do Have Fruits Low In Sugar And High In Fiber

Some great choices are papaya, berries, citrus fruits, apples – are higher in sugar but contain a lot of fiber and melons.

Don’t Have Sugary Fruits, Dried Fruits Or Juices On Their Own

Avoid grapes, mango, fruit juices, dates, figs. Trail mix sounds healthy and we assume dried fruit is great for you but it is coated in sugar and oils. If you are going to have them, eat with a small amount of good protein.

~ Snack Examples

Berries with Greek yogurt.

Sliced apple, cinnamon and cottage cheese.

Smoothie with a small amount of juice, spinach, avocado and protein supplement.

Do Have One To Two Balanced Snacks Per Day

Remember you need calories to function properly. Cutting back on calories too much can lead to damaging your metabolism, fatigue and lack of results. Think protein, fat and good carbs – remember fruits and veggies are carbs!

Don’t Eat High Fat, Starchy Carb Snacks

Meaning don’t grab a bag of chips or chocolate bar. Don’t grab a sandwich full of processed cheese and meats.

~ Snack Examples

Ricotta cheese with a teaspoon of honey and a small tangerine.

Lettuce wraps with tuna or chicken and avocado.

Apples and tuna salad, add a bit of mayo or mashed avocado to the tuna, scoop it up with apple slices.

Use As A Dip, Sandwich Spread Or Condiment For Grilled Meats Or Vegetables

Papaya Broccoli Slaw

Ingredients

2 Cups Caribbean Red® Papaya Sliced In Julienne Strips

1 Package Broccoli Slaw

1 Teaspoon Hot Sauce (try the brand from New Orleans for some jazz)

2 Teaspoons Sugar

2 Tablespoons White Vinegar

Method

Combine All Ingredients.

Refrigerate.

Just Before Serving, Toss To Evenly Coat.

There Are Many Ways To Get In Healthy Snacks

Preparation is key but if you are on the run, try to go to a grocery store with a salad bar. Grab unsalted nuts -only eat half the bag. Grab some fruit and yogurt. Small salad with protein. But to avoid panic, just prep simple snacks that you can take with you.

Key is not to just eat to eat. If you are only eating because of a craving or boredom, then you need to look at what meals you are eating or what you drank prior to this. It could be causing you to crave sugar. Think balance. Don’t cut out one macro-nutrient. Avoid low fat, sugar free snacks. Typically low fat will end up being high in sugar and sugar-free will end up being high in fat and preservatives.

We can’t be perfect every day all day. But we can try to make the right choices 80% of the time and that in itself will create many positive changes! Weight loss, increase in energy, improved health and immune system.

About The Author

Carmen is a CERTIFIED Health Coach and Movement Specialist, with 27 years experience in the Health and Fitness industry. Certified through the Health Coach Institute, the International Sports Sciences Association and Precision Nutrition. As a Health Coach she show men & women how to feel fabulous again! Helping them create more energy and get rid of stubborn fat so they can love what they see in the mirror. All without crazy diets and a ton of supplements! She offers the Right System, Support and Accountability! Using a Holistic approach, covering: nutrition, habit change, movement and personal power! Carmen has participated in 11 Fitness Competitions since 2007. She recently decided to retire and focus on creating happiness, contentment and most of all greatness in her life! Her passion for the fitness industry started when she was 19 years old and has since dedicated her work to helping people become the best version of themselves. It is Carmen’s ultimate mission to motivate, inspire and educate people just like you to get the most out of life and the body you live in. She creates custom LIFESTYLE programs for her clients based on their Fat-loss Resistance Discovery Session, where she discovers what has been stopping and holding clients back!